All Natural Lean Chicken Breast Nutrition

Skinless chicken breast is a naturally lean meat.

Chicken breast is a versatile meat that is naturally lean, provided the skin is removed prior to cooking. It contains vitamins, minerals and protein that boost the nutritional value of your meals. If a chicken breast is labeled as “natural,” it has no artificial ingredients or dyes and was not altered by processing, according to the Food Safety and Inspection Service.

Preparation

You can include chicken breast in countless meals and dishes or eat it on its own. The meat takes well to many different types of seasoning and absorbs marinades quickly. When you cook chicken breast, use a meat thermometer to be sure its internal temperature reaches 165 degrees Fahrenheit to kill harmful bacteria. One serving of chicken breast is 4 ounces of boneless, skinless meat.

Calories

In one serving of lean chicken breast, you consume 135 calories, which is just over 6.5 percent of an average daily recommended intake, or DRI. Eating the chicken breast with the skin on would add a significant amount of calories. An equal-sized serving of chicken breast with the skin on contains 249 calories.

Fat and Cholesterol

One serving of lean chicken breast contains 3 grams of fat, or 7 percent of a 44-gram DRI. That is just over a 2 percent fat content. Meat ceases to be lean at 10 percent fat content. A serving of chicken breast with the skin on, in comparison, has over 13 grams of fat. That is 30 percent of an average DRI and 12 percent of the chicken breast’s weight, exceeding the requirements for lean meat. The amount of cholesterol in a serving of lean chicken breast is 76 milligrams, or 25 percent of a healthy daily limit of 300 milligrams. A serving of chicken breast with skin on has 93 milligrams of cholesterol, or 31 percent of a daily limit.

Protein

The protein in one serving of lean chicken breast is a whopping 25 grams. That is 50 percent of an average DRI of 50 grams per day. If you are low on protein for the day, adding a serving of lean chicken breast to your plate will quickly get you within range of your goal. Eating the chicken breast with the skin on adds only 5 grams of protein, which is not much of a reward for the increased fat and calories.

Vitamins and Minerals

The significant vitamins and minerals in one serving of lean chicken breast include 31 milligrams of magnesium, 248 milligrams of phosphorus, 437 milligrams of potassium, 137 milligrams of sodium and 35 international units of vitamin A. It also contains trace amounts of calcium, iron, zinc, vitamin C, folate, vitamin B-12, vitamin E and vitamin D.